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Plant & Rake without the ache!

Plant & Rake without the ache! Do you love to garden? Shovel, lift, plant, rake, you can do without the ache if you learn how to lift correctly. Here are some top tips for lifting with care, without hurting your back

Stretch before you start

Dig. Lift. Reach. Bend

You could be burning up to 300 calories an hour so limber up first. Your joints, muscles and back will thank you!

Stretch each of these body parts 5 times, holding each stretch for 15 seconds. Don’t bounce, jerk or strain, it should be a gentle stretch, not a painful one.

Get Close to the Load: Stand with your feet shoulder width apart, head up, feet and body pointing in the same direction. Pivot with your feet... don’t twist your body whilst carrying the load.Knees Bent, Back Straight: Check the weight of what you are lifting. Use your leg and arm muscles to smoothly and slowly lift.

Lifting Above Your Waist: Many hands make work. Literally! So get some help with the heavy and awkward loads. Stand on something solid. Slowly lift the load, keeping it close to your body and pass the load to your helper.

The Right Moves
Using the right moves can go a long way to enabling you to plant and rake without the ache. Positioning your body correctly reduces strain on muscles and joints. So enjoy these tips to enjoy the fruit of your labour for years to come.

Alternate: Heavy, Light, Heavy, Light. That’s the right way to handle those chores.

Change Hands: Take the strain off by changing the position of your hands.

Check Your Position: And change it often. Kneel, then stand or simply sit and relax for a while.

Kneel To Plant: Use knee pads or a kneeling mat to reduce the strain while you plant and weed. Keep your back straight and stop frequently to take a break.

Rake Right: Ease the strain on your back by putting one leg in front, the other behind. Switch legs and hands from time to time.Choose tools that are ergonomically designed, are the correct tool for the job, have padded handles and spring action.